Skip to Main Content

Chickpea and Chard Soup

This traditional Tuscan recipe uses pairs chickpeas and greens to make a nourishing soup. Recipe source: Food and Wine

Prep Time: 10 minutes Total Time: 40 minutes Cook Time: 30 minutes Servings: 4
Ingredients Click the play button next to each ingredient for How-To Videos
  • 3 tablespoons Cooking Oil
  • 3 cups Vegetable Stock or Water
  • 1 cup canned Diced Tomatoes
  • Salt and Pepper, to taste
  • 1 Bay Leaf (optional)
  • Pinch of Red Pepper Flakes (optional)
  • 1 Carrot, diced
  • 1 Onion, diced
  • 4 cloves Garlic, minced
  • 3 (15 ounce) cans of Chickpeas, drained and rinsed
  • 1/2 pound Greens(Swiss Chard), chopped
Preparation
  1. In a large pot, heat oil over medium heat. Add carrot, onion and garlic. Cook until vegetables start to soften, about 5 minutes.
  2. Stir in stock or water, chickpeas, bay leaf (optional), red pepper flakes (optional) and tomatoes. Bring to a boil. Reduce heat and simmer, partially covered for 10 minutes.
  3. Add Swiss chard to the pot. Simmer until tender. Remove bay leaf if using. Add salt and pepper to taste.

Notes:

  • If you like noodles in your soup, add 1/2 cup of macaroni in Step 2.
  • Swiss chard can be substituted for kale or collard greens.
Nutrition Facts
Serving Size 1/4 of recipe made with water % Daily Value
Calories 264
Fat 12 g 15%
Saturated Fat 2 g 8%
Cholesterol 0 mg 0%
Sodium 533 mg 23%
Total Carbohydrates 33 g 12%
Fiber 2 g 7%
Sugars 10 g
Protein 9 g 18%
Ingredient Nutrition Info

Carrots are a good source of vitamins A, K and B6.

Onions are a good source of vitamin C and vitamin B6.

Garlic contains vitamin B6, manganese and phosphorus.

Chickpeas are a nutrient-dense food, providing rich content of protein, dietary fiber, folate, iron, phosphorus, thiamin, vitamin B6, magnesium and zinc.

Most greens are a rich source of iron, calcium, magnesium and vitamin K.

Share this recipe with friends and family